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Prolonged Sitting

Your Prescription for Health!

Problems Associated with Prolonged Sitting

The majority of Americans are sedentary. They spend about 60 percent of the waking day on activities sitting down. That includes sitting while eating, commuting, using a computer, or watching TV. When they aren’t sitting, they do light activities like standing and walking.

Office workers have it even worse. They sit for more than 75 percent of their work hours. It is common for them to sit for more than 30 minutes at a time. Labor-saving devices invented over the last 40 years have resulted in a 43 percent increase in sitting in the United States.

Sitting too much can be bad for your health. Studies show that total sitting time increases the risk of dying from all causes. Sitting especially increases the risk of death from cardiovascular disease. Sitting also is linked to obesity, type 2 diabetes and some cancers.

The body adapts to its usual level of activity. For instance, the body adapts to regular exercise. The body can also adapt to inactivity. Don’t lift weights regularly? Then your body does not need stronger muscles. In the same way, a lack of regular aerobic exercise means the body does not need a higher fitness level. Inactive muscles cause changes at the cell level. These changes can worsen levels of fat, cholesterol, sugar, and insulin in the blood. This increases the risk of developing cardiovascular disease and type 2 diabetes.

Being physically active does not reduce the risk of also being sedentary. Being regularly active has health benefits. But you may still be at risk for health problems if the rest of your week is spent sitting. Inactive people increase their risk even more by prolonged sitting. Therefore, you need to be both more active and less inactive.

How much less inactive do we need to be? More research is needed to provide precise guidelines. However, taking short breaks from sitting is beneficial. Even just five minutes an hour helps. You don’t need to do hard exercise during these breaks either. Just activate the muscles. One large study of men and women aged 59-82 years showed a lower risk of dying by replacing just one hour of sitting time each day with some activity. The impact was more obvious for less active adults.

Evidence suggests both aerobic and strength exercises help. So try to do both. If you are just starting out, do more aerobic exercise. Over time, add resistance workouts. Doing both types will bring even more benefits for your overall health and fitness.

Getting Started

Take all medicines prescribed by your doctor.

Begin slowly and carefully. This is especially important the older, less fit, and more inactive you have been.

Look for ways to interrupt your sitting. For example, a 30-minute TV program has 9 to 12 minutes of commercials. Don’t watch them sitting down. Instead, stand up and move around the room. In the office, don’t email or call coworkers. Instead, get up and walk over to their desks.

Find activities to build into your daily life. Try to stand while doing some activities. Even ones that you usually do while sitting.

Don’t just limit your sitting time. Also add more exercise to your schedule. Look for programs in your community. You could also contact an appropriately credentialed exercise professional* to help you. All you really need, though, is a good pair of shoes to get started walking.

Using a pedometer or other device to track your progress. Slowly work toward a goal, like maybe 10,000 steps per day

Aerobic and Resistance Exercise

As mentioned above, there is not enough research to provide definitive guidelines on the amount of inactivity that is okay or which activities to add. However, some general rules will help you find ways to be less inactive. The key is to avoid situations with prolonged sitting. If you have to sit for a long time, find ways to stand up and walk around.

Frequency and Time – Some studies suggest at least five minutes of activity for each hour of sitting. This does not have to be all at once. Getting up often for one to two minutes each time is probably just as good.

Intensity – Exercise at a moderate level.

Type – Do rhythmic exercises with the large muscle groups. Try standing, walking, or climbing stairs. Also do resistance exercises with the major muscle groups. Choose activities of daily living that require some lifting. You also can use light weights, resistance bands, or your body as the resistance. Try push-ups or sit-ups. Just be sure to contract the muscles, especially those of the lower body.

Becoming less inactive will not require a lot of effort. Don’t worry about risks of overexertion. Just do daily activities standing up that you might normally do sitting.

Also consider becoming more active on a regular basis. Design your exercise program for maximum benefit and minimum risk to your health and physical condition. Consider reaching out to an appropriately credentialed exercise professional to work with you and your doctor. Together, you can establish realistic goals and design a safe, effective, and enjoyable program.

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Campus Recognition Application

* University/School Name:

* Supervisor/Advisor of Campus Leadership Team:

* Campus Level:

Gold
Silver
Bronze

* How does your campus meet the level requirements:

Gold level recognition is the highest level of recognition and signifies the implementation of one or several components of the EIM Solution on the University campus, with the potential of extending into the local community. Community partnerships provide real world experience for students, while providing service to the local community.

Gold level campuses must assess physical activity as a vital sign.

A Gold level campus must also be engaged in at least (1) of the following:

* My campus has a computer-based system to track patient participation in physical activity interventions?

Yes
No

Other:

Silver level recognition includes activities related to awareness and promotion, and incorporates education for the university’s students, faculty, staff, and health care professionals, as well as those in the surrounding community, on EIM and its mission on campus. Silver campuses are actively engaged in educating others on the EIM solution for both the treatment and prevention of long-term illness and disease. University students are educated on the aims of EIM in health care, potentially certified as EIM health fitness professionals, and guided on how they can play a role in making physical activity an integral part of health care.

Silver level campuses must be engaged in at least (3) of the following:
* My campus hosts classes that teach students the fundamentals of EIM on Campus and their potential role in fulfilling the mission of EIM?

Yes
No

* My campus trains students to educate campus community members on EIM and the importance of physical activity as medicine?

Yes
No

* My campus works with campus health services so that every health care provider discusses physical activity with every patient or client?

Yes
No

Other:

Bronze level recognition is the first step in creating the EIM initiative on Campus. These campuses bring attention to the growing need for physical activity and take action in helping to create a healthier, more active campus environment.

Bronze level campuses create awareness of the importance of exercise and regular physical activity for health and promote exercise to students, faculty, staff and the community through engagement in any of the following activities. Bronze level campuses must engage in at least (3) of the following:

* My campus hosts events that promote physical activity?

Yes
No

* My campus markets events that encourage all campus members to discuss physical activity with their health care professional?

Yes
No

* My campus has created options for exercise that are easily accessible to the campus community?

Yes
No

* My campus has completed a Mayoral, Governor, or University President EIM on Campus Month Proclamation?